Workout Description

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Is 2014 the year of change for you? Is this the year you want things to be different? Do you finally want to see results you can actually see and feel? What if I said you can do it in 2014 minutes? Yes, it’s a play on words – I mean numbers - but hear me out.

What can you do in 2014 minutes? That is approximately 33 ½ hours – a little over a full day if you really want to sum it up into something tangible. I would guess if you had that kind of free, uninterrupted time, you could get quite a lot done.

Could 2014 minutes of a new, but challenging training plan be enough time to change your physique? When broken down into smaller increments over, say, an eight week period would it be manageable and effective enough to elicit real change? Those minutes, added up can be a potentially powerful tool in your fitness arsenal over time.

Focusing for just a small percentage of that time each day and week will soon tally into some serious results if the correct amount of effort, dedication and belief is sustained. The Chinese proverb the journey of a thousand miles begins with a single step is a great analogy to illustrate this principle.

Focused effort, no matter how small, can incrementally move mountains when it comes to desiring significant results. These efforts add up over time and can translate into some major physique transformations.

Below is a complete eight week training plan that utilizes this fundamental axiom. As long as you remain focused each day without allowing yourself to be burdened by the long road ahead, you will reap great rewards.

Your First Few Steps

The first step is normally the toughest but once you make a small change here and there the seemingly large goal that appears a bit intimidating drifts a little bit closer to reality each day. This can add up and that is good news to you. Take a few necessary steps for the New Year and then follow the plan below for a kick start to a better 2014.

Make a realistic goal for yourself and define it – don’t be vague. Instead of: “I want to be in better shape or gain muscle and lose fat” try: “I want to lose/gain 5 pounds of fat/muscle over the next six to eight weeks.” The more detail the better.

Make the plan a realistic one not something that will be impossible to stick to. For example, don’t set out to attempt training six days per week for two hours each day. Try something manageable such as training four days per week for an hour each day.

Finally, believe in what you are doing will work. There are enough programs, routines and fads out there to confuse even the best informed. Make it a point to filter all of the clutter, stick to your training plan that you set out to do and truly believe you will succeed. That is the only way that you will put forth your best effort.

The 2014 Minute Plan - 8 Week Fast Start

Much of the program will utilize bodyweight moves assuming most reading this are beginners and manipulating your own bodyweight is a true test of control and strength. Some basic equipment is used for other moves. Feel free to adjust where needed for equipment availability.

Select four training days (A, B, C and D below) per week that fit your schedule the best. For example: Monday, Tuesday, Thursday and Friday works well for those wanting a mid-week break and weekends off.

Follow warm-up and rest period suggestions closely. These two factors are often, if not always abused. Priming the body for what is ahead and keeping an appropriate pace are fundamental to any program.

Each training session should last no longer than one hour or less. If you find yourself creeping over this mark then you are either taking too long of breaks between sets or adding too much to the program.

Improvise and modify. If something doesn’t feel right or if you have to avoid certain movements simply replace an exercise with a comparable one. Nothing is lost when you keep the intensity high.

Have patience and fun. This is your break-in program for the New Year so gains and/or losses will be gradual. Have the necessary patience and turning it into a challenge can be advantageous regarding your success.

I just went off training for 2 weeks after finishing the 1st phase
Is it ok to go ahead with 2nd phase directly.
Keeping in mind that i have kept myself in to bodyweight exercises in those 2 weeks
Your feedback will be very much appreciated

So are you suppose to do the warm-up sets before you start the work sets? Also are you suppose to do all sets right away before moving to the next exercise or are you suppose to do a set of each exercise (push-up 5xAMAP, Shoulder width pull up 5xAMAP,etc or 1 set of push-ups then 1 set of shoulder width pull-ups, etc.)? Please reply.

thank you a lot, sir basically i am typically indian (city kolkata, india) and like to have only typical indian food, son please can you suggest me how controll on its and can follow the upper instructions. thanks.

This has been great to find, the read beforehand completed a workout at home today and rejoining the gym Monday. Get so bored with cardio but it's part of the plan so let's so it. Took a progess pic today time to see what I can do.